4.2018

Zion Nat'l Park, Columbine

5 Tips for Managing the Holiday Goodie(s) Temptation

1.    Accept the fact that in your workplace and friends’ homes, on the counter tops at local markets, and just about everywhere, there will be bowls of candy, plates of cookies and fudge, and a plethora of pot-luck celebrations. It’s not about avoiding these temptations; it’s about creating a success plan that combines pleasure with honoring your health goals and well-being intentions. Give yourself permission to celebrate the season, and know that you can bring balance to your decision-making.

2.    Savor the Flavor! I am especially fond of this mindful approach to holiday splurges.  It’s simple: there’s a plate of homemade fudge at your office reception desk. They are made-from-scratch and chock-full of wholesome ingredients. These cubes of sweetness are likely cut into small squares because they are so rich, but if not, you can make your first mindful decision to cut a tablespoon-size piece. Take it back to your desk or to the break room. Cut it into 10 tiny pieces. Tiny. Admire the bounty of delight in front of you. Lean down to inhale the heavenly aroma. Take the first small piece and place it on your tongue, allowing it to begin to melt. You can see where I’m going with this—you are making the piece of fudge into a sensuous sensory experience, you are inviting your brain to participate by stimulating your senses: Sight, look at ALL those tiny pieces of fudge! Smell, rich, chocolate-y, nutty; Taste, as your tongue comes alive; Sound, as you exclaim your delight! Your brain will be infused with pleasure! Wait 5 minutes to repeat the sensory experience again. And again. And again, until over the course of an hour or more, you have fully engaged in the mindful enjoyment of eating a small piece of fudge. NOTE: imagine the contrast of grabbing a few pieces of fudge as you walk by the plate and take them back to your desk. As your emails load, you pop the entire first piece in your mouth, mildly aware of how good it tastes, prompting you to gobble the second piece, and possibly the third. Within 5 minutes, you’ve eaten three chunks of fudge, your brain has not been invited to the party, diminishing the experience of absolute sensory pleasure, and leaving room for more…and more.  See the difference?

3.    Visualize your success. Before you go to a party, or walk up the stairs to your office, or go to the salon to have your hair cut, see yourself as relaxed and confident. Know your intention: to enjoy yourself while staying true to your health and well-being commitments. A positive affirmation comes in handy here; “I am looking forward to mindfully savoring the foods and treats that I choose well”, or “I will eat and enjoy the veggies and salads that are on the table, then I will decide on what treats to savor.”

4.    Express gratitude, for the abundance of food that is available to you, and more importantly, express thanks to yourself for the savoring of the foods you have mindfully chosen. Say to yourself, “Thank you for taking time to eat that fudge slowly; I like your intention to take care during the holidays”, or even, “Hey, way to go!”. Every time your brain receives positive affirmation for a behavior, you are reinforcing the happy experience, and are more likely to choose that behavior again!

5.    Move your body regularly—walk, pedal, swim, skate, whatever is appealing and available to you. Ramping up your metabolism throughout the year is beneficial, and during the holiday season you will find it even more so. When you exercise regularly, having the occasional mindful splurge will not have as big of an impact as it could if your schedule doesn’t include routine physical activity.

Happy Holidays!

Robin Mallery

Robin Mallery

Robin Mallery is passionate about food! Starting from where and how it's grown, to how far that food travels to the dinner table, to how it is prepared and savored...Robin blends shopping, cooking, and eating tips with her unique Kitchen Zen and mindful meals approach to enjoying real food.

While you are waiting for her to finish the upcoming book, "Kitchen Zen: The Journey to Nourish Body and Soul in Our Changing World", you can find Robin's sporadic blog posts here or on FaceBook.
Robin Mallery

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"With you guiding me through the HeartMatters program, I was able to achieve a level of physical fitness that made regular and focused exercise feel more like a natural part of my day. I had slipped into a malaise that meant exercise could be ‘put aside’ for work or other important activities. Getting past this is a subtle but powerful accomplishment.

I really enjoyed playing and exercising with you outdoors (my preferred MO for our time together). The joy you bring to your work is wonderful. This flexibility put a kind of structure into my day that helped me ‘choose’ again – showed me how to take back some control of my schedule for important things like meditation and exercise.  It was also part of my journey of re-learning how to say NO to things. This represents additional forward movement for me.

Thanks Robin – I have really benefited from your work in more ways than just the obvious fitter, leaner, stronger me."

---J.E., Northern California,  Communication Consultant

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